Self-Care: Nutrition

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assorted-sliced-fruits-in-white-ceramic-bowl-1092730Obesity rates are on the rise – over 30% of adults in Canada are currently experiencing overweight or obesity. The easy access of processed, high calorie foods mean that we live in an obesogenic environment. It is REALLY easy to over consume foods that are high in calories and not nutrient dense. Eating processed foods can increase our risk of heart disease, type two diabetes, and cancer. I often find clients have a mindset that they can over indulge in the kitchen because they can exercise it off later. A latte and scone from Starbucks can easily top 700 calories; you would probably need to do 2h of a high intensity circuit class (think Orangetheory, Barry’s Bootcamp, or a spin class) in order to burn that off. That’s a LOT of work.

My Current Routine

I have been tracking my macros for approximately two years. I was gaining some weight during grad school and wanted to be a little bit leaner. I started at 75kg and went down to 72kg. I was trying to increase my running and my body imploded from being in a deficit for too long (I was eating around 1800kcal a day). I started “reverse dieting” which is when you slowly increase your daily caloric intake by 20-30kcal at a time to let your body become used to a higher energy intake. I actually lost a little bit of weight while doing this and was down to 70.5kg at my lowest. I started to gain a little bit of weight again towards the end but I ended by reverse diet 800kcal higher than I started. I’m back to cutting because 2600kcal/day is a LOT of food. I’m trying to get back to ~70kg. Because of this, my daily caloric intake is set by the software I’m using (Avatar Nutrition) but I rarely hit my fibre goals and I think I can be making healthier food choices to hit my macro targets.

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New Strategies:

  1. Hydrate
  2. Eat mostly plants
  3. Consume more nutrients, less calories
  4. Eat anti-inflammatory foods
  5. Eat healthy fats, carbs & proteins

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